SigFit Blog

Peach Muffins

Ingredients:

1 ½ cups almonds, raw and unsalted

2 eggs

85gm coconut oil, melted

¼ cup Xylitol

4 peaches, skin removed, chopped small (you can substitute for fruit of choice, raspberries / blueberries/ nectarines/ apricots)

Steps:

Preheat the oven to 180deg.

In your food processor, combine all ingredients, except the peaches. Blend the ingredients until they reach a paste like consistency. Use a spoon to evenly portion the frangipane into a muffin tin (about ½ way up the muffin tin).

Top each muffin with peaches and bake for 30 minutes.

Green Curry

Ingredients

1 tablespoon coconut oil

3 tablespoons green curry paste

125ml chicken stock

250ml coconut cream

4 kaffir lime leaves, torn

500g chicken breast fillets, cut into chunks

400g sweet potato, cut into chunks

Handful of green beans

1 tablespoon lime juice

Handful fresh basil leaves

3 green chillies, deseeded and sliced

Steps:

Peel and chop the sweet potato, boil until cooked through, drain and set aside. Trim the green beans, set aside

Over a high heat, melt the coconut oil in a large pan. Brown the chicken pieces, then set them aside. In the remaining oil, cook the paste for 2 or 3 minutes, stirring constantly.

Add the stock, coconut cream, and lime leaves, reduce the heat. Cook for 6-7 minutes. Add in the chicken and cook for another 6 or 7 minutes, stirring constantly.

Add in the remaining ingredients and cook for a few more minutes.

To serve, top with the basil leaves and the chilli to taste.

Delicious with cauliflower rice

Tuscan tomatoes

BREAKFAST

Ingredients:

6 large tomatoes

6 eggs

1/2 cup extra virgin olive oil

1 garlic clove

1/2 cup fresh parsley

1/2 tsp sea salt

ground black pepper to taste

Optional crust:

3/4 cup almond meal

2 tbsp soft goats cheese

Steps:

Preheat oven to 210deg celcius

Add garlic, parsley, salt, pepper and olive oil to food processor. Blend until smooth

Core tomatoes, use a spoon to remove pulp and seeds

Place tomatoes in a lightly oiled 9in baking dish. Cover the bottom of each tomato by evenly distributing the pesto mix between the tomatoes.

Crack an egg into each tomato.

Season with salt and pepper.

Optional Crust:

Mix almond meal and goats cheese, creat crumble by rubbing the cheese meal mix between your fingers until a crumble forms. Evenly distribute on top of tomato egg cups.

Bake for approximately 20 mins

Chocolate covered Strawberries

It is simple, and just as decadent as it looks so snack wisely

The number it makes will depend on the size of your ice block tray. Ours turned out to be perfect for a single strawberry

Ingredients:

200g Dark Chocolate - 70 - 80% we used 80% but 70 % is still good

8 strawberries fresh (simply how many until we ran out of chocolate)

Steps;

Melt the dark chocolate, and spoon a tbsp into the base of the ice tray. Drop a strawberry in and then cover with chocolate

Repeat until you run out of chocolate

Put ice tray in the freezer for around 10-15mins.

Pop out of the tray... enjoy

Macros PER BITE for our 8 bites:

Fat: 10.7g

Carbs:12g

Protein: 2g

Calories: 152

Raspberry Cloud

Ingredients:

4 egg whites

170gm raspberries (fresh or defrosted frozen)

3tbsp of maple syrup

Steps:

Preheat your oven to 200deg Celsius 

puree raspberries in a blender, you can then strain the seeds or leave them, honestly I have done both, equally delicious, it is just smoother without the seeds

In a mixer, beat 4 egg whites until the thicken , and peaks start to form. Slowly add the maple syrup, the mix will be glossy with peaks

Fold to combine the puree and egg mix until even and consistent pink colour.

Spoon into the ramekins, ours are large ramekins so we made 4 large souffles.

Fill to the top and even the top surface with the back of a spatula

Place ramekins on a tray and bake in the bottom 1/3 of the oven.

Smaller std ramekins bake for 8-10 mins, larger ramekins like ours 12-15mins, or until souffle rises ~2cm from the rim

Serve immediately and enjoy!!

MACROS: Individual Souffle when makes 4

Fat: 1.6gms Carbs: 60.4gms Protein: 16.8gms

Calories: 79

*note if you want to drop carb content - reduce the maple syrup

Hot Crossed Buns

Ingredients:

250g butter (organic grass fed), cubed

6 eggs, separated

2 cups almond flour

1 cup coconut flour

½ cup maple syrup

2 tbsp cinnamon

1 tbsp nutmeg

1 tbsp all spice

Choc version

½ cup choc bits

1/8 cup cocoa

Fruit version

¼ cup apricots

¼ cup chopped dried cranberries

Steps:

Preheat oven to 180°C and line a tray with baking paper

In a large bowl combine butter, almond, coconut flour and spices. Use your hands to rub the butter into the flour mixture until it forms a crumbly mixture.

Add egg yolks and maple syrup and mix well.

(I split the mixture in half here to make both versions)

Add either Choc Mix or Fruit Mix (or split half half like I did) and mix well.

In a separate bowl whip egg whites until they form a fluffy consistency then fold the egg whites into the other mixture.

Softly roll the mixture into ball shapes and place into lined muffin pans

(TIP: Gloss with some egg white or milk so they are shiny when they are cooked)

To complete the Easter look, melt some butter with 100% cacao and save for the buns once they have cooled or just melt dark chocolate to make a cross on the top of your hot cross buns (or love hearts haha). If you want to avoid the chocolate make a cross shaped cut along the top about 2-3mm deep before baking.

Put in the oven for 45-60 minutes or until the buns are golden brown on the outside and quite firm to touch

Allow to cool slightly (ours didn’t last long “cooling” on a wire tray and then decorate with your chocolate.

Zucchini Slice

Ingredients:

2 tbsp extra virgin olive oil

2 cloves garlic, peeled and chopped

3 zucchinis, grated

sea salt and freshly ground pepper

10 basil leaves, shredded

8 eggs

1 tbsp unsalted butter

30gm goats cheese (optional)

Steps:

Heat 1 tbsp oil in a frying pan over a medium heat. Add the garlic, then the grated zucchini, and season with sea salt. Cook for 6-8 minutes or until tender but not brown. Add the basil, then remove from the heat.

Break eggs into a bowl and beat lightly. Add the zucchini mix and season with salt and pepper.

Place large pan on a high heat and add 1 tbsp butter. As soon as browns, add the egg mix. Cook until set, pulling the sides back so all the egg cooks. Sprinkle the frittata with goats cheese and remove from the heat. (You can place quickly under the grill for a few minutes just to firm up the top of the frittata, and brown the cheese a little).

Slide the frittata onto a plate.

Drizzle the frittatas with olive oil, sprinkle with sea salt, add a grind of fresh pepper and serve.

TOP 10 MYTHS ABOUT TRAINING, FOOD AND SUPPLEMENTS – HOW AND WHY WE ALL GOT FOOLED. PART 1

There are so many myths about food, supplements and Training that I thought I would take the time to bust some of these common mis conceptions and explain where they came from and why they have stuck around.

Myth number 1 – Squatting below 90 degrees is bad for the knees

The study that has been dis-proved over and over and over again still gets spouted by many trainers, doctors and health professionals all over the world is one of the most ridiculous urban myths in the health and fitness arena.

Back in the early 1980s a study came out that squatting below 90 degrees puts huge strain on the AC Ligament inside the knee joint which makes squatting below 90 degrees bad for you. First lets look at the study itself, Studies are graded and have different parameters for a study to be effective it must meet certain criteria. When doing a study you must have a control group and the variables must be known and minimised. If you plan on doing a study on squatting you would need to take people with no previous injuries that effect the squatting pattern, the participants would need to have similar training ages. The participants would need the be competent in the movement and they would need to be of similar strengths so that all the variables are accounted for and then you can compare the control to the experimental participant and that is how you would get data. How that data is interpreted is a different story but that is a very simple explanation of what steps need to be taken. This study that has found its way into training folklore did none of those steps, making it totally useless. The data did show an increase in strain when squatting below 90 degrees but it has since been shown that that strain is just the ligament working and doing its job of stabilising the knee. If it was unhealthy to squat how would cave men have gone to the toilet or

Myth number 2 – Locking out your joints is bad for them

I have no idea why this myth came to be. It does not make much sense to me, if we are not meant to lock out our joints then why can we do it? The best way to work a muscle is to use the full range of motion.

The joint is safest and most stable at full flexion and full extension, in other words at the two extremes of movement. This is when the ligaments, tendons and other associated tissues are stabilising the joint best. In a squat the safest parts are at the very top and at the very bottom, so it is safer to go all the way down then it is to stop half way, 90 degrees. At 90 degrees the joint is at its most vulnerable so trying to change direction then is infinitely more dangerous then the arse to grass alternative.

Myth number 3 -Red Meat and Fat are bad for your heart, the cholesterol myth 

(Deep breath and control the anger) Well this is a great myth that filtered itself into the psyche of modern society. This myth came about from a study conducted by Ancel Keys,This is a funny look at the study, http://rawfoodsos.com/2011/12/22/the-truth-about-ancel-keys-weve-all-got-it-wrong . The study found that a diet high in dietary fat and cholesterol increased the risk of heart disease and cholesterol.

To get this over quick we can cut to the very same man 30 years later when he said,There’s no connection whatsoever between the cholesterol in food and cholesterol in the blood. And we’ve known that all along. Cholesterol in the diet doesn’t matter at all unless you happen to be a chicken or a rabbit. He was commissioned by wheat companies to conduct this study, He was coerced into throwing out the data that didn’t coincide and fudge the study to come up with the conclusion that dietary fat and cholesterol are evil. If you want to learn about the whole story read, Good calories, Bad calories by Gary Taubes.

Suffice to say there is literally no decent science that links dietary cholesterol and the consumption of natural fats from meats, dairy and nuts to increased risk of heart disease, yet the common answer to high cholesterol is eat grains and avoid fat. There are many things wrong with that statement, so many in fact that it would take 10 blogs to finish. Here is a link to a couple of FaceBook posts I made on the subject and a link to Chris Kresser that can answer all your questions.( http://highcholesterolplan.chriskresser.com )

Myth number 4 – Cardio is better for fat loss than weight training

This one is a quick one. What happens when you run for extended periods of time? You burn fat and muscle. If you want to look athletic and have the ability to stay lean then you need to maintain a decent level of muscle mass. Therefore doing anything that urns muscle is going to be counter productive in the long term.

This is the reason for the 6 week rule. People that do nothing but cardio loose weight in the first 6 weeks then plateau and usually quite and rebound very fast due to lack of muscle mass. People that do weights usually don’t loose any weight on the scale for the first 6 weeks, but they do loose body fat although it is hard to see changes unless you measure regularly. So that person quits after 6 weeks bc they aren’t loosing weight on the scale. The scales don’t tell the whole story! It is very hard to see yourself get lean, so when you start a weight program get your body-fat done and take photos that way when you think about quitting look and compare before you crack it and dive into a pool of chocolate.

Myth number 5 – Weight training will make you bulky and slow

This is a myth that is made worse by body builders and people that train purely to get absolutely massive. This form of training is not indicative of normal resistance training and realistically requires so much time and discipline that unless it is you job or passion you will never achieve those kind of results.

One of the most amusing things i hear is that people don’t want to get too big. The amount of effort it takes to get too big is hard to realise unless you have done or sen people do it. When weight training is done properly and with purpose it is the best way to become leaner, faster and quicker. The best ways to become a better sprinter is to increase range of motion, perfect form and make the hamstrings stronger. When the knee can flex harder it can flex faster which equates to more speed.

It has been shown that it takes about 8 hours of constant tension to lengthen a muscle. What that means is that stretching, yoga etc do not actually make your muscles longer, they can help with facial release which adds flexibility. Weight training uses your muscles through your full range of motion and allows you to have functional use of those muscles.

Part 2 will cover 

Myth number 6 – You cant absorb supplements

Myth number 7 –  Weight training is unsafe and causes injury

Myth number 8 – If you don’t eat carbs you wont have no energy

Myth number 9 – A high protein diet is bad for your kidneys

Myth number 10 – The food pyramid is the healthiest way to eat

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